You sure this is a Helmet Q?

2016-10-25Leave a comment

QIC: Dark Helmet
When: 10/19/16
Pax: Vinnie, Bones, Kenyan (Respect), DaVinci, Valley Girl, Cornerstone, Dark Helmet (QIC)
Posted In: Abyss

I promised no burpees, no bear crawls, and no partner carries. I’m not sure people believed me, but they came anyway. I delivered on the promise. The workout still sucked. At least a little… Plus there was math, so there’s that.

Everybody gives Pusher a bad time about “rinsing and repeating” or “stealing” a first half Q’s workout and just doing the same thing again… I don’t know that I’ve actually ever seen it happen, but it must have happened like once and, of course, the Pax just can’t let it go. Regardless, it may be fitting that if I was about to repeat (with slight modification) a workout, it should be his.

A couple of months ago, Pusher led us on a run through Ft. Mill, stopping at different points along the way where we performed different exercises. Everyone had a piece of chalk and they recorded on the ground the number of reps that they were able to perform in a 2 minute (or was it one minute?) period. Then we followed back the same route we came and we were instructed that we were to do the same number of reps that we did the first time that we were there plus one more. The idea being that you always have one more in you, even when you think you don’t. I loved it, which is why I stole it.
Warm up with a couple of laps (thanks Bones – at least someone is responsible enough to show up on time to get things going) around the parking lot – then head to the back of the school and circle up on the “track”.
Windmills, Merkins, Squats, etc. on the warm-up menu, then on to the rest

– We started at the far end of the track and began with Merkins. AMRAP for 2 minutes, then record your reps on the ground.
– Then we ran to the other end of the track where it was squats for 2 minutes, and record the number.
– Run past the playground and up to the top of the driveway hill to the right and it was SSHs for 2, then record.
– Run down the hill and stop near the school for CDDs, then record.
– Run past the school to the right and to the dead end where the guard rail is and do dips for 2, then record.
– Run to the edge of the parking lot past the small playground for curb step ups in cadence to 30 (this was the last stop before we went backwards in the order)

Here’s where it modified from Pusher’s… instead of repeating and adding to the number that you did before, we took the highest number of reps that a Pax did and then split it up to where the whole group did the number, and then the guy who did the highest number did one more so that we beat the number together. (e.g. On the first round, Bones did 88 merkins in the time allotted. On the way back, the whole group did 88 total, 14 each, then Bones did 5 additional to beat the original number… if that makes any sense…)

A little Mary finished off our time together, and that was that.

NMM:
So… obviously the idea here is that it’s easier to do things all together than it is to do it alone. Such an obvious message might not have much impact, but you should have seen their faces when they thought they were going to have to go back and increase their own count by one. Yeah… it wasn’t terror, but it wasn’t happiness either.

I managed to not trip even though there was more running in this workout than usual for me. We ran over 2 miles. I also didn’t do all the burpees, bear crawls, and partner carries that i promised not to do.

Always a pleasure to lead and to be with the Pax.

Helmet, out.

TClap |

Carnival games at the Deep

2016-10-25Leave a comment

QIC: Mainframe & DaVinci
When: 10/22/2016
Pax: Royale, Witch Hunt, Olaf, Cha-Ching
Posted In: The Deep

It was another beautiful, slightly chilly morning down at the Deep. DaVinci and YHC began trading messages (i.e. multi-tasking during work meetings) about wanting to do something different than the normal bootcamp and eventually stumbled onto a sports carnival approach. We both raided our kids toys for ideas we could use and put the plan in motion.

Warm-up:
> Mosey around school loops to far side of school so Witch Hunt could warm up.
> SSHs, WMs, IWs, Merkins, Mtn Climbers, Parker Peters.
> Mosey to other end of school.

The Thang:
We sat up 8 games with a pretty simple approach. One exercise when arriving at the game. Then someone attempts the game. If they succeed, moderate exercise. If they don’t succeed, original exercise plus another. Then after that is complete someone else attempts the game again. Success means easier means of movement to next game while not successful is a more difficult means of movement to next game. With instructions clear we began.

Game 1 – Free throws
Start=5 3M Burpees
Make=25 LBCs, Miss=+25 Merkins, Airball=+10 Burpess || Thankfully no airball, just a solid brick.
Make=Jog, Miss=Lunge Walk, Airball=Bear Crawl || Nothing but net (or chain), jog to next game.

Game 2 – Soccer penalty kick into kids size goal
Start=20 Jump Squats
Make=20 Mtn Climbers, Miss=+20 Plank Jacks || GOAL!
Make=Lunge Walk, Miss=Lt Dan || miss…Lt Dans across field (too far)

Game 3 – Throw a baseball into strike zone
Start=40 Moroccan Night Clubs
Make=10 inch-worm Merkins, Miss=+20 CDDs || Just a bit outside
Make=Job, Miss=Sprint || Uh, DaVinci might be the nicest PAX you’ve ever met but that was the ugliest attempt at a pitch we’ve ever seen!

Game 4 – Beach toss (mix of lacrosse and Hi-Li)
Start=50 SSHs
Catch=20 Dips, Miss=+10 Step ups || Thankfully Witch Hunt was ready for the wind effect on the whiffle ball…catch.
Catch=1/2 Sprint, 1/2 Jog, Miss=Suicides || I’ll blame the wind but no catch.

Game 5 – Golf chip shot into ring on ground
Start=15 Diamond Merkins
Make=20 Mak-tar Jais, Miss=+10 Knee-tar Jais || Can’t spell them but we did them all.
Make=Jog, Miss=Lunge Walk || Off the green…lunge walk it is.

Game 6 – 3 pt basketball shot
Start=5 3M Burpees
Make=20 Plank Jacks, Miss=+20 Mtn Climbers, Airball=+Kraken Burpees || No airball but ugly shot that at least drew iron.
Make=Bear Crawl, Miss=Crab Walk, Airball=Burpee Broad Jump || Pretty much repeat of first shot.

Game 7 – Football toss into can
Start=50 LBCs
Make=2 space bear crawl Merkins, Miss=+10 2 space shuffles || With some assistance from Olaf its good!
Make=Job, Miss=Job with extra lap around loop || Royale caught and dunked but PAX decided it was right to run the extra loop.

Game 8 – Lawn darts
Start=20 Wide arm Merkins
Make=25 Seal Jacks, Miss=+25 more Seal Jacks || Dart weight is not the same with the new kid friendly darts…at least that was the excuse given for missing badly.
Make=20 Hello Dollies, Miss=+20 Box Cutters || Royale asked if just the tip was in did it count? We didn’t have to explain that babies don’t really come from storks since the tip definitely didn’t get close.

Finished up the last game just with enough time to run around and gather all the equipment before COT. This wasn’t the hardest workout but PAX seemed to like the games. And we learned that we’re better at running and doing Merkins than playing a sport that requires finesse. Thanks to Royale for the opportunity to lead and all the PAX for playing along!

Prayers – Continued prayers for those affected by Hurricane Matthew. Prayers and praises for Olaf and his wife as they received some good news while they continue to go through a difficult pregnancy.

Logging off,
Mainframe

TClap |

No cutting corners

2016-10-251 Comment

QIC: Spider-man
When: 10/25/2016
Pax: T-squared, Pick 6, Shady, Senator Tressel, Sir Topham Hat, Nomad, Bait shop, Decibel, Gopher, Olaf, Fun House, Gatsby, Spinner, Cornerstone, What Did, Cerrano, Witchhunt, Cha Ching, Dark Helmet, Falcon's Crest (FNG), Frat Boy (FNG)
Posted In: Golden Corral

The PAX started to arrive around 5:05, most in cars but some on foot (Sir Topham Hat & Nomad). And they just kept coming! It was the biggest crowd (22) that YHC has seen in a while and it was nice to see as it has felt like AO numbers have been a little lower than normal. It was also really cool to see two FNG’s join the PAX. Frat Boy was brought out by Shady and Falcon’s Crest appeared on his own accord following some encouragement from his FIA M. YHC provided a disclaimer and we were off.

Brief Warm Up:

Mosey from the parked cars around the parking lot to the front of Harris Teeter and back up to the Bubbles and Bows parking lot. Circle up:

SSH X30
Merkin X10
Imperial Walker X15
Windmill X10

The Thang:

Let the PAX know that this would start with a mosey that was close to a mile and provided a modify route for those that wanted to modify. We took off. Ran around Bubbles and Bows toward the gas station, took a left, left at the end of that street, all the way down the street to the second entrance to the lot behind State Farm, continued behind the Harris Teeter and stayed straight behind the service station, left to head paste the gym and continued around the Rite Aide. Once we passed the Rite Aide we ran down the street to the front of HT. The whole route was about 0.8 miles. At that point we took a break for the message of the day.

Today’s workout was about NOT cutting corners. We had just completed close to a mile run and were about to do a lot more. Opportunities to cut corners within that 45 minutes were plenty. Cutting a corner on your runs will result in more pain than necessary on your next CSAUP. Cutting corners on the upper body portion we were about to endure would mean potential failure in the next Fort fit test. Cutting corners with your kids will mean missing out on the relationship you can build with them and not raising them to be the people they can be. Cutting corners in your marriage will mean accepting your relationship with your wife to be what it is and missing the chance to grow it and your love for each other. Don’t cut corners!!!

YHC drew 10 lines on the pavement that were 3 parking spaces wide (9 yards). This would be our arena:

1 hand release merkin at the first line and bear crawl to the next line
2 hand release merkins at the second line and bear crawl to the next line
Continue increasing until completing at the tenth line

Once the merkins were completed we took another lap (0.8 miles) and returned to the front of the Harris Teeter. This time it was crab walk and box cutters. Then another lap.

This pretty much filled the time. We returned to the start and wrapped up with LBCs and protractor.

As always, a real honor to lead such a great group of HIMs!!! Thank you to Decibel for the oppportunity!

Announcements:

November 19th – The Forging or F3 Soccer (contact Fun House)
Covergence @ Empire Pizza Friday, October 28th

Prayer Requests:

Louie – 3 year old with Type T ALL going through a bone marrow transplant
Decibel’s niece is recovering from surgery
Olaf and his wife as they work through pregnancy

TClap |

Where’s my package?

2016-10-25Leave a comment

QIC: Tchaser
When: 10/25/16
Pax: Pusher, Ginsu, Seacrest, Atticus, Tesh, Bubba Gump and Package*
Posted In: The Colosseum

8 Men showed up to #Colosseum this fine morning and were welcomed to chilly temps and a #Weinke that looked good on paper…don’t they all. Disclaimer presented and off we moseyed to the basketball court for some warm-up. 10 WM, 10, IW, 10 low slow squats, 20 SSH and a plank series to loosen up the muscles. Pax then moseyed down to the field to put in some work. It was a chilly morning but not cold…however, it was cold enough that by the time we got down to the field, nobody could find their Package….#PrematureEvacuation.

The Thang

Burpee Dash: Start at the end zone, sprint to the 10 yd line and do 1 burpee, sprint to the 20 and do 2, sprint to the 30 and do 3, etc. etc. until the other end zone yields 10 burpees. (55 total burpees) Finish and sprint back down the field and LBCs until the 6 comes home.

Merkin Dash: Same concept as above except the count was by 5s. So, sprint to 10 yd line for 5 merkins, 20 yd line for 10 merkins, etc. etc. until the other end zone yields 50 merkins Appropriate modifier was CDD. (275 total merkins/CDD) Finish and sprint back down the field and LBCs until the 6 comes home.

Squat Dash: As above with 5 counts. (275 total squats)

Mosey to the entrance hill. Lunge walk up the hill then mosey back to the base. Reverse lunge walk up the hill then mosey over to COT to stick the landing at 0600.

Great group this morning and the burpee dash quickly shut down the #mumblechatter…even from Gump. #Mumblechatter picked back up a bit during the Squat Dash and hill portion with Ginsu and Seacrest recounting the NCSU/Clemson game. Apparently there was a merkin bet payoff that was put on hold since most agreed 275 was probably plenty for one day.

Announcements were plentiful. Convergence Friday at Slow Burn followed by 3rd F, Christmas party, Nov. 19 various happenings, Joe Davis run, Baxter trail race this weekend, ASG races this weekend, etc. Read your newsletter.

Prayers for family, parents and the injured.

Thankful for the health and ability to get out and do this nonsense and prayers that we take that same ethic out into the world we are in and make a difference.

As always, thanks for the opportunity – Tchaser, out!

TClap |

38 Special

2016-10-241 Comment

QIC: Royale
When: 10/24/2016
Pax: Mainframe, Puddles, Bart, Kenyan (respect), Cornhole (respect), Tater (respect), Witch Hunt, DaVinci, NASA, Royale (QIC)
Posted In: Quagmire

Last week on Monday I caught up with Cornhole at the end of the workout and asked him for this Q since it feel on my birthday. He said he would make it happen! So sunday night watching football I was trying to find something unique and themed for a birthday beatdown. I’m not the best at making things themed…but I like making them hard, so here’s what we got.

I love these not so warm mornings we are finally getting. It was somewhere around 45 degrees this morning. A few guys had like three layers on! It shouldn’t take long to warm up this AM…

Brief disclaimer, no FNGs so with 10 PAX we start our mosey to the Home Depot parking lot. On the way dynamic warmup with

High Knees – Butt Kickers – Karaoke with a 180 – toy soldiers

Circle up for COP

10 Windmills – 30 Moroccan Night Clubs – 25 SSHs – 20 IWs – 20 CDDs – 10 Peter Parkers – 10 Parker Peters – 20 Plank Jacks

So this was the best I could do with a theme… called it the 38 special.

We hit the parking lot, two cones set up on two islands about 40 yards apart.
Sprint the 40 yards – do 38 reps of the exercise – sprint to the other cone – do 38 reps of the exercise
1. Wide Arm Merkins
2. Flutter Kicks
3. CDDs
4. Freddy Mercury’s
5. Monkey Humpers
6. SSHs

Butchered a few words about the word of the month – Mercy. I’ll do better next time.

Mosey if front of Books-A-Million

We would try a “Lazy Dora” – love the F3 site! Lazy Dora’s just skip the running partners…instead

Partner Up
100 Merkins in reps of 10 while partner Planks then flip
200 LBCs reps of 20 partner 6 inches
300 Squats reps of 25 partner holds low squat

Mosey back to parking by cars…one last fun item!

I pulled the speaker out of my car and found one song – Thunderstruck! (Thanks Mainframe and Bing for bringing this home from the beach this summer)

Continuous SSHs until “Thunder” or “Thunderstruck” then flying squirrel. This goes on for like 6 minutes!

Afterwards like 2 minutes on the clock, we did a little stretching to finish it out.

Announcements

Big One – After the first year in charge of the Quagmire, Cornhole has handed off the reins of this AO to DaVinci! We’re all very happy another HIM has grabbed hold of this big F3 responsibility.
Convergence on 10/28 for 1st & 3rd Fs
2 trail runs this weekend if you are interested!

Prayers
Qwerty and his personal struggles
Injured PAX
Those affected by Matthew
My 38th birthday

Always an honor to lead these fine PAX of F3!

TClap |

Preblast: Veteran’s Day Ruck Workout & 2ndF

2016-10-24Leave a comment

QIC: Zima and Griswold
When: 11/11/16
Pax: Open to All
Posted In: Alcatraz

When: 11/11/16 (Veteran’s Day)
Time: 6:00-8:00 PM
Where: Runde Park, Tega Cay
Who: Open to everyone (Pax, FiA, Family, Friends and Vets)

Veteran’s Day is a special day so we wanted to do something that honors those who have served our country. Thus, we will have a family and kid friendly ruck workout. We’ll start at 6:00 PM with a warmup and then get some miles under us with a little weight in our packs (up to you). The plan is to finish around 7:00 PM and have a good ole 2ndF with some pizza and beverages. This is a great opportunity to invite an FNG and/or introduce someone to rucking. Feel free to invite a vet so we can say thank you!

Please contact me if you want to borrow a ruck. We have a few extra.

Aye!
Zima

TClap |

The Return to the Rock

2016-10-24Leave a comment

QIC: Crash & Maximus
When: 10/22/16
Pax: Senator Tressel, Crab Cakes, Pebbles, Trucker, Fish Sticks, Smuggler, Decibel
Posted In: Alcatraz

As my friend Santini says, it seems like you have to weasel your way onto the Q rotation 6mos out but hey, these are good problems. This was no different for me at Alcatraz yesterday and to have the opportunity to return to lead the PAX at an AO I was very familiar with (with the exception of this new water thing), I was pumped. Evidently, my original co-Q, then backup co-Q didn’t share the same enthusiasm. There schedules had them downrange and with that, I was eager to welcome Brother Crash to the Q Party and as ya’ll know, my man brings it.

There’s a lot of options on a Saturday AM in The Fort & Rock Hill regions. You have nearly 27 different bootcamp, running, cycling, swimming, moderate and 2.0 workouts and I’m sure I’m missing a few categories but you get the point. And oh yeah, add 1 more thing. We’re nearing the end of October which brings a nice chill to the morning air. Personally, this is perfect weather but evidently with 9 PAX posting here and only 3 at WEP, not everyone agrees. We’ll blame it on the group that went camping and family travels…yeah, that’s it. Bottom line, set your alarm, put your feet on the floor and take advantage of what God has given you.

We had Pebbles from F3-Tallahassee joining us so as typical with guests in the PAX, we had better make this good. So after a brief and I mean brief, “I’m no pro, I’ll suggest some stuff, I’ll count in random counts, don’t hurt yourself and if you do, there’s nobody to sue, Crash disclaimer, he led us.
Began with a warm-up lap around the park with 3 pitstops along the way for 5 burpees OYO and a little side-shuffle action.
Back at the lot, we did our warm-up workout. It became quickly apparent that YHC pulled out the random number generator on counts. That, or he wanted each one to be a surprise.

38 SSHs
18 WMs
14 IWs
8 LSSs
12 Merkins
14 Mtn Climbers
10 LBCs

After a bit of a warmup, we moseyed two-thirds of the way around the park to the top of the hill, again with a couple pit stops for 6 and 4 count burpees, OYO, along with some karaoke.

After a mosey to the bottom of the hill, we launched (Note: F3-Tallahassee Pebbles noted that our favorite hill offers more elevation change than the entire state of Florida)

– Hill suicides (3 turn-around spots) with 20 LBCs at the bottom between each leg
– Hill suicides (1/2 and full spots) with 20 derkins at the bottom between each leg
– Mosey back to the baseball field for everyone’s favorite…Lt. Dans

Handoff to Maximus:
Now that our legs are completely, utterly and thoroughly worthless, let’s mosey to the outfield, circle up and plant yourself on your six for some:
Freddie Mercury
Toe Touches
Protractor
American Hammers…DON’T ACT SURPRISED. You know it’s a staple. Just like pull-ups when available.

As if our legs needed a little more pushing, let’s throw some sprints in for good measure. Line up on the 1st base line in the outfield to sprint 1/2 way across the field, drop for 20 Merkins & 20 Mountain Climbers, sprint to the fence and drop for 20 Carolina Dry Docks & 20 more Mountain Climbers. Taking it back the other way, we got to repeat the set all over again!!!

After Crash brought out Mr. Lieutenant Dan, I couldn’t let him fly solo. With that, Mr. Jack Webb reared his ugly head.
Mosey to the short wall behind the backstop and choose your section wisely:
10 Derkins & 20 Dips….REPEAT

Get back on the 1st base outfield line for a bear crawl variation. Yes, I was taking care of chest shoulders, etc. I’d call out the direction and the PAX would try not to run into each other. Forward, Left, Right, Reverse but not necessarily in that order in case you’re still reading.

Over to the playground. 1/2 the PAX does 10 Pull Ups and the other 1/2 does peter Parkers til the Pull Ups are finished. Flapjack and REPEAT.
Then all together, it was time for a few LBCs and X&O’s.

See, it wasn’t all that bad. I hope Pebbles enjoyed himself and got a good workout in cause I don’t remember him ever being the six.

Announcements: Read the newsletter. Register for the Christmas Party & Joe Davis…NOW!! All Friday AO’s are converging at Empire Pizza near Slow Burn this Friday, 10/28. Forging camping trip, Grow Ruck and Soccer tournament all on 11/19.

Prayer Requests: Thanks to Dark Helmet for leading the group down east to help with Hurricane Matthew recovery. Prayers for Trucker’s work travels and sporting events. Recovery for Decibel’s neice and prayers for her family during tough times. Continued prayers for our household being stretched thin. Crash’s daughter and family, especially in times of travel. Continued storm recoveries for Tallahassee and for “The Heart of Man.” Couldn’t have been said better.

As you were.
Crash & Maximus

TClap |

Overcoming Fear at Slowburn

2016-10-24Leave a comment

QIC: Old Bay
When: 10/21/2016
Pax: Flat Tire, Dilbert, Destiny, Senator Tressel, Bait Shop, Sheetrock, Quickbooks, Culture Club, Gilmore, Griswald, Beacon, Change Order, Drop Thrill, Barry Manilow, Gopher, Twister, Hasselhoff, Old Bay
Posted In: Slow Burn

A lively group of 20 pax posted to SlowBurn for the infamously moderate, end of the week workout. Thanks to high-quality #mumblechatter, Twister helped all pax get up to speed on how Senator Tressel’s washing machine is doing (nothing bombjack-worthy to see here). It’s the unpredictability of mumblechatter that makes Slowburn, and all F3 workouts, worth getting up for at 0430.

Warm-up
Mosey down around the lower parking lots, landing in the parking lot for one of the new-ish buildings just behind Jimmy John’s for warm-up exercises.

– SSH x20
– Windmills x15
– Tunnel touches x 15
– IW x15
– Merkins x10
– Mountain Climbers x10
– Low Slow Squats x 10

Mosey over to another parking lot closer toward Pleasant Road.

The Thang

Slow Dirty McDeuce – 12x, slow 4 count for each exercise

Set 1
– Wide arm Merkins
– Squats
– Clockwork LBCs
>> lap around one of the medical buildings with shuffle left/right and karaoke left/right

Set 2
– Curb Dry Docks
– Calf Raises
– Chop Sticks
>> lap around one of the medical buildings with shuffle left/right and karaoke left/right

Set 3
– Dip
– Step lunges
– Weezy Jefferson
>> lap around one of the medical buildings with shuffle left/right and karaoke left/right

Set 4 – Progressive
Jack Web (1-5)
– Merkins
– 4 overhead claps
– 4 squats
>> lap around one of the medical buildings with shuffle left/right and karaoke left/right

We had a little time left, so the pax were treated to a bonus exercise of 10 slow-motion bombjacks. This was down by pax holding starting position of bombjacks (squatting) until the Q called “up” to do the bomb jack.

Time’s up. Mosey back to COT.

Molesking
During the workout, we talked about how fear often shapes so much in our lives. Fear is not necessarily a bad thing, but it depends on what you are fearing, and what your response to it is. So much of our lives are spent reacting to social fears. This can not only cause us to do things displeasing to God, but in many cases those actions can be downright sinful. A fearful respect of God is the kind of fear that should move us toward action in the right direction. Social fears are an instrument of the devil to turn us away from God. And I think with just a few minutes of reflection, we’d all admit it is a powerful weapon. Even if you don’t see it in yourself, the Bible is full of examples where very Godly people make bad choices based on fearing man more than fearfully respecting the Lord. Take a few moments to see how fear is shaping your life, every week, every day, every moment.

Great work today, pax. Thanks for the opportunity to lead, and the encouraging words throughout (especially those from Twister in COT). And thanks to Barry Manilow for scheduling me to Q at this AO, where I posted as an FNG almost exactly 2 years ago.

(BTW, I missed a couple pax b/c my phone didn’t record correctly. Sound off (or ping me on the twitter) if missed and I’ll update the post. #cobains

TClap |

Define Work

2016-10-241 Comment

QIC: Tesh
When: 10/24/16
Pax: Assassin, Drop Thrill, Lug Nut, Chicken Hawk, Deacon, Geronimo, Zimmern, Barry Manilow, Cottoneye, River Rat, Handy Manny, Change Order, Anchorman, Mcgruff, Spitz, Carbomb, Tesh
Posted In: The Armory

I am a soft-spoken individual, so I quickly dispense with the disclaimer.

Warmup

SSH x25
IW x25
Windmill x25
Tutorial of a sit-up jump (Start flat on back, bell over your head, heals at your 6. Swing weight overhead and use momentum to propel you forward to a squat position. Then jump with bell held at chest.)
Sit-up jump x5
Burpee x5
Lap (~250m)

The Thang

Grab a partner to share burden of completing:
100 Tricep extension, 200 Swings, 300 Cake bosses (calf raises)

Physics lesson of why burpees (and sit-up jumps) suck:
Work is defined as Force * Distance. The greatest force we have is Gravity acting on our Mass. The greatest distance we can achieve is taking our center of gravity from the lowest point to the highest point possible. Therefore, the most work you can with your body is a burpee… (Nerd tangent: what you do with your body after the jump is irrelevant, so picking your feet up wont matter. Your center of mass relative to your body will go up, but the height of center of mass at the top of the jump will be the same. So make sure your arms are extended before your jump.)
Burpee x5
Sit-up jump x5

Around the world x10 Opposite x10
Figure 8 x10, opposite x10
Repeat

I enjoy coming to F3 even though it is hard work. I believe you exercise a part of the mind that is determination when you do hard work. Working hard at something you enjoy makes working hard at something you’re required to a little bit easier.
Burpee x5
Sit-up jump x5

Curls x10 each arm
Clean Jerk x10 each arm
Repeat

Mumble something encouraging… not really, you know what’s coming.
Burpee x5
Sit-up jump x5

2MOM

American Hammer x25

Naked Moleskin

A couple PAX with new (possible) opportunities to be HIM in the workplace. Please bring these men clarity in the areas of growth that is needed. Keep the Olive family in prayers as they go though an exciting but unstable time. Prayers to all that was unspoken, because speaking openly in front of 16 gentlemen is not an easy task. Tclaps to Anchorman for taking us out.

TClap |

Panting at Pantheon

2016-10-22Leave a comment

QIC: Short Sale
When: 10/19/16
Pax: Senator Tressel, Jekyll, Bullwinkle, Pigeon, Sputnik, On The Rocks, Fish Sticks, Short Sale
Posted In: Pantheon

Beautiful fall morning dawned at The Pantheon. First “solo” Q for YHC. The Senator rolled in hot, but just in time for the truncated Disclaimer. And off we went.

Thang:

Warm-up lap around the small traffic circle-butt kickers, high knees, karaoke

Circle the flag and start the day with The Pledge to our nation’s flag. Then, COP:

Windmills (really Abe Vigodas)
SSH
Squats
Moroccan Night Clubs
IWs
Strectch Right Leg over Left/Flapjack
10 Burpees OYO

Mosey on over to the Ampitheater, a great aspect of the Pantheon. Jacob’s Ladder (x10).

Round One-Bomb Jacks at the top, Cherkins (AKA Cheesehead Merkins) at the bottom. I spent some time in the Exicon finding some suitable options.
Round Two- Squats at the top, LBCs at the bottom

Mosey to the front wall of the school for more fun

Peoples Chair, each pax in the line does 5 Bomb Jacks
BTTW (real crowd pleaser) while each pax does 5 squats
Al Gore while each pax does 5 merkins

Indian Merkin run around the small traffic circle, each pax hops out of line and does 5 Merkins. Catches the back of the line and yells “drop” to signal front of the line. Then, stroll to the field for one last round of fun- a visit by Jack Webb. We only made it to 8s before the lights went on signaling the end of the fun. on to COT.

Announcements- Invergence on 10/28, Forging on 11/19.

Prayers for Senator’s mom, Joanne and Bullwinkle’s brother, Steve.

NMM:

The possibilities for adventure are endless at the AO. Was almost paralyzed whilst I analyzed the Weinke over and over. So honored to lead this group of men, especially my 2.1, Pigeon. Lots of encouragement amongst the group as we worked to sharpen each other. Had other words to share about Mercy, but fatigue caused my memory to falter. Thanks to Fish Sticks for the opportunity.

Short Sale out.

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